A Meditation Practice For When Tragedy Strikes

I check the news every morning before seeing my clients. I want to know what happened overnight so I can hold space for those impacted. I awoke the morning of 1/30/25 to learn that American Eagle Flight 5342 and a Black Hawk helicopter collided over the Potomac, and responders expected no survivors. I’ve taken off and landed at Reagan International Airport multiple times. This stark tragedy reminded me that tomorrow is never promised.

I drove to work in a fog. I thought about all the families, friends, and loved ones of the souls aboard. My heart felt like a lump in my chest. It seemed disrespectful to move on with my day like nothing happened. What could I do? I wanted the world to pause momentarily and acknowledge the tragedy that just happened, but it kept going.

Once I arrived at my office, I shrugged off my backpack and sat in my chair. Then, I practiced a form of Metta, a loving-kindness meditation I want to share with you. If this exercise feels too intense at any point, please stop and take care of yourself.

1. Find a comfortable place to sit with your back and feet supported.
2. Take a moment to notice your feet on the floor and the chair supporting you.
3. Take 3-4 slow, deep breaths from your belly. Then, let your breath fall into its rhythm, not forcing the breath in or out.
4. Imagine all the souls on board Flight 5342 and the Blackhawk helicopter. Breathe.
5. Imagine sending them loving kindness. I like to imagine tiny hearts flowing from my chest out to them and surrounding them with love. Maybe another image, like a warm, white light surrounding them, feels more comfortable to you. Use whatever image feels comfortable for you.
6. Take a few slow, deep breaths and stay with this image momentarily.
7. Then, imagine everyone who loved and cared about those souls. Take a few slow, deep breaths and stay with this image momentarily.
8. Imagine sending loving kindness to them (e.g., tiny hearts surrounding them, a warm white light, image of your choosing).
9. Take a few slow, deep breaths and stay with this image momentarily.
10. Then, imagine all the first responders working at the crash sight.
11. Take a few slow, deep breaths and stay with this image momentarily.
12. Imagine sending loving kindness to them (e.g., tiny hearts surrounding them, a warm white light, image of your choosing).
13. Take a few slow, deep breaths and stay with this image momentarily.
14. Finally, bring yourself to your mind’s eye.
15. Take a few slow, deep breaths and stay with this image momentarily.
16. Imagine sending loving kindness to yourself as you experience all the emotions of this tragedy.
17. Take a few slow, deep breaths and stay with this image momentarily.
18. Finally, let the image fade in your mind. Take a few slow, deep breaths and feel your feet on the floor and the chair supporting you. Then, return to the room.

I utilized this practice again the following day when I learned of the Learjet 55 medical transport crash, which killed seven people and injured 19. I used it again when I learned of the 10 souls that died when their plane crashed in Alaska. I practiced it during the wildfires. I practice it in places where people are likely suffering, like an urgent care office or being stuck in a traffic jam due to an accident.

It’s comforting to know that we’re not alone in our suffering and that someone just might be sending you some loving kindness.

Please don’t suffer alone. If you’re experiencing a mental health crisis, please visit

If you need to talk, the 988 Lifeline is here.

or go to your nearest emergency room.

Sending you loving kindness